Experts have known for a long time that magnesium can affect the release and activity of insulin, the hormone that allows sugar to enter the cells. Studies are showing that a higher level of magnesium can make the cells more sensitive to insulin and work to keep the sugar from building up in the blood. This improvement has been found for both men and women, but especially in women who are overweight.
While a supplement of anywhere from 250-600 milligrams per day has been shown to lower blood glucose, most researchers agree that including magnesium-rich foods in your diet is important for managing blood sugars. The richest sources of magnesium include green leafy vegetables, whole grains, nuts, low-fat dairy, and beans.